Tonight we will be having a free cooking class with Rob Hooper of Hooper’s Catering via zoom tonight at 6 PM. So get your ingredients, pour yourself a drink, and join us for some fun and great food.
METCON
Noon zoom class
EMOM25
1: Max Pushups for :40s
2: Max Air Squats for :40s
3: Max Burpees for :40s
4: Max Power Cleans for :40s
5: Rest
*Score is the sum of the lowest rounds for each movement
We have our zoom cooking call this Friday at 6 PM (link here). We know healthy eating can be difficult during the quarantine and this class will hopefully inspire you as we look to prepare a delicious and healthy Green Curry Chicken. We have an ingredients list below but realize that as with CrossFit we can find substitutions that work for you. Looking forward to seeing all of you online.
INGREDIENTS
1- 1.5 lbs of boneless/skinless chicken breasts or chicken thighs (up to you)
1 jar of Thai Green Curry (each group will use the whole bottle)
Fresh Basil (1 or 2 boxes from the market is a good amount)
In an effort to take advantage of this “away from the gym” time, we are providing an accessory program focused on different movement issues and limitations. There are four tracks (choose one or two) designed to be done three (non-consecutive) days per week for about 10-15 minutes alongside normal Cove programming.
The second Weakness Work track is Glute Engagement/Strength! The programming is here and the accompanying video is below.
We are all set for our Cove Dinner Party this Friday! The ‘class’ will run one hour and you’ll be ready to eat by 7p. The winning recipe was the Green Curry Chicken (although, any of those sounded like winners to us!). As a reminder, we will be working with Rob Hooper (of Rob Hooper catering) to make this meal together, but you’ll need to procure the ingredients first! Here’s a comprehensive list of ingredients. But remember, just like CrossFit, everything is scalable! Don’t eat meat? Do fish! Don’t do fish, do tofu! Or want chicken AND shrimp? Do both! No yellow squash at the store? Double up on zucchini! The recipe he will take us through will yield FOUR servings. Want more, double it up! Want less, cut it in half! You get the gist!
INGREDIENTS
1- 1.5 lbs of boneless/skinless chicken breasts or chicken thighs (up to you)
1 jar of Thai Green Curry (each group will use the whole bottle)
Fresh Basil (1 or 2 boxes from market is a good amount)
2 bay leaves
1 zucchini
1 yellow squash
1/2 onion (red, yellow, or white)
1 red or orange bell pepper
1 lime
1 tablespoon FRESH ginger ideally
2 cans coconut milk
Fish sauce
Brown Sugar
Garlic cloves
Green onions or cilantro for garnish
Salt/pepper
Garlic powder
Jasmine rice 1 – 1.5 cups uncooked
Equipment needed
Cutting board
Chef knife/sharp knife
Measuring spoons
Zester (or fine grater is ok)
Medium size stock pot for cooking curry
Small stock pot for cooking rice
Cookie sheet
We will post (as we get closer to Friday) with some prep stuff that can be done ahead of time (including pictures) to ensure we stay on schedule and have everyone done and eating by 7.
Chef Rob
QUARANTINE OPEN SCORES
We will be announcing the winners for the Quarantine Open soon, so we ask that you be sure you have all of last week’s scores in by Wednesday evening. If you retested a workout, please be sure to let us know. We had great attendance during the Q Open and we like to think we all won.
In an effort to take advantage of this “away from the gym” time, we are providing an accessory program focused on different movement issues and limitations. There are four tracks (choose one or two) designed to be done three days per week for about 10-15 minutes alongside normal Cove programming.
The first Weakness Work track is Overhead Positioning! Below is the video and the accompanying template can be found here. The rest of the tracks will be released over the next two weeks so if this was not the track you were planning to follow then stay tuned.
Next track: Glute Engagement/Strengthening.
As a refresher these are the four tracks we’ll be offering:
Overhead Positioning
Has a coach said you need to work on shoulder mobility to improve your lifts?
Do you struggle getting your head through on kips?
Do you feel unstable with a barbell overhead?
Single Arm Stability
Do you have a noticeable imbalance in your front rack position (one elbow higher than the other)?
Is there a noticeable strength difference between your right and left sides with a dumbbell overhead?
Glute Engagement
After squat day, are your quads lit up but glutes never sore?
Do your knees cave in during squats or lunges?
Core Engagement + Strength
Has a coach ever told you to “brace” your core?
Is your low back often sore after pulling from the ground?
If you have questions about which track to follow then feel free to contact us!
COOKING WITH ROB HOOPER
We are excited to announce the Rob Hooper of Hooper’s Catering (it’s so good!) will be having a zoom based cooking class this Friday evening at 6 PM. We will be announcing the main dish, including an ingredient list on tomorrow’s “Daily Wod” entry.
METCON
We are going for a nooner tomorrow for the zoom workout. It’s a great way to break up the day.
Below we have a workout demo with Coach Brian (that was unfortunately cut short with some technical issues).
The Quarantine Open is nearly behind us! In QOpen WOD 5 Coach Daniel introduced the kip up and it sure has been fun watching everyone’s attempts. If you have any QOpen WODs you need to complete you have until 8pm Monday to put your scores into Wodify.
If all of your QOpen WODs are behind you, make sure to join Coach Katie F’s restorative yoga class at 9 AM via Facebook Live on the Cove the Club. She’s sure to get you ready for another week of Cove Home fitness!
Just in case you missed it check out our latest Fireside chat with Mama Bear and Montana.
We have a fireside chat with Coach Marina and Coach Brian tomorrow at 8:30 PM. We have gotten a couple of questions but would love some more. Hit us up at info@cove-fitness.com if there is something you would love for us to talk about.
From our most recent zoom happy hour. #CoviesTogether #closedbutopen
And now the workouts get really challenging. We have handstand walks for the RX division. But don’t sweat it if you don’t have them, bear walks are a great scale to ensure you have a great workout.
